4: Behavioral Coaching Flashcards
_____ _____: Bodily Movement, results in energy expenditure and encompasses many modes and intensities. Movement that isn’t structured exercises such as recreational pursuits.
Physical Activity
i.e. golfing, gardening, walking a dog
Define Adherence:
Level of commitment to a behavior or plan of action.
_____: Acting in accordance with how one wants to behave
Autonomy
Define Intrinsic Motivation:
Engagement in an activity or behavior because they feel a sense of satisfaction
_____ _____: A communal space, separate from home or work, where client experiences their own sense of indentity and relationship to others
Third Space
_____ _____ _____: Client interventions that are used to change some determinant of behavior
BCTs (Behavior Change Techniques)
T/F:
Self-Efficacy is One’s belief that they can complete a task, goal, or performance
True!
Also known as self-confidence
Define Ambivalence:
Describes a person’s state of mixed feelings about a situation
Define Self-Monitoring:
Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log
_____ __ _____: Refers to the psychological, social, or environmental factors that influence behavior
Determinants of Behavior
Define Intension:
A construct that captures motivational factors that influence behavior. it indicates how hard people are willing to try and how much effort they are planning to exert.
_____-_____ _____: A Broad theoratical framework for the study of human motivation
Self-determination theory
Define Autonomous Motivation:
Motives for exercise relating to valuing the outcome, exercise being consistent with identity, or enjoying exercise
_____: A concrete representation of when and where exercise will occur
Planning
Define Attitudes:
The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest
_____ _____: the expected positive and negative consequence of a behavior
Outcome expectations
T/F
Stress is the state of mental or emotional tension from demanding circumstances
True!
Nice work :)
T/F
Perceived behavioral control is an evaluation of whether one has the means, resources, and opportunities to perform a behavior
True!
You’re on a roll O0o.
Define Affective judgement:
Expected judgement or enjoyment influenced by emotions
T/F:
Belief that an important person or group of people will approve and support a behavior is referring to Subjective Norms
True!
NOICE
T/F:
a client not exercising and not planning to start exercising within 6 months is in Contemplation
False!
PREcontemplation
T/F:
When a person is thinking about implementing change but has not yet taken any steps to get started, other than taking action within the next 6 months, they are in Contemplation
True!
There ya go ;)
Define Preparation when making change:
Client intends to act in the near future, usually within the next month
T/F:
Making specific modifications in exercise routine within the past 6 months is called Maintenance
False!
This is Action
T/F:
Exercising for more than 6 months and working to prevent relapse is called Maintenance
True!
Nice work champ
_____ _____: Reflection of the clients’ weighing of the pros and cons of changing
Decisional Balance
_____: ability to identify with another person’s feelings, attitudes, or thoughts
Empathy
_____: a relationship in which two people understand each other’s ideas, have respect for one another, and communicate well
Rapport
_____ _____: Process of seeking to understand the meaning of the speaker’s words and restating the idea back to the speaker to confirm that they were understood correctly
Reflective listening
_____ _____: Listening style that involves having genuine interest in what the speaker is saying; requires the listener to fully concentrate to understand the speaker’s message
Active listening
Define Closed-ended Questions:
directive questions that can be answered with one word; yes or no
Define Open-ended Questions:
Nondirective questions that can’t be answered with a simple yes or no; they require critical thinking to formulate a response
T/F:
Short sentences that continue the client’s thoughts and add momentum to the conversation are called Linking Summaries
False!
Collecting Summaries
T/F:
Summaries that tie together information the client has presented, perhaps even from previous sessions are called Linking Summaries
True!
Good work
T/F:
Summaries used to wrap up a session or announce a shift in focus are known as Collecting Summaries
False!
Transitional Summaries
Define Affirmations:
Positive statements about character strengths
_____ _____: Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence
Motivational Interviewing
_____-_____: An internal conflict that occurs when an individual compares their actual self with their ideal self
Self-discrepancy
T/F:
Sustain talk is talk that represents and predicts movement away from change
True!
WAY. TO. GO.
T/F:
Sustain talk is talk that reflects movement of the person toward behavior change
False!
Change Talk
What do the letters in SMART represent when goal setting?
Specific Measurable Attainable Realistic Timely
Compare & Contrast:
Outcome goal vs. Process goal
Goals focused on the end result
vs.
Tasks that are pursued to reach a final outcome
_____ _____: a behavior change technique that links a goal-directed response to situational cues ny specifying when, where, and how to act
Implementation Intensions
_____ _____: A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses
Coping plans
Give examples of methods for self-monitoring:
Journaling, making notes on a calendar, using a fitness tracker, etc.
What are some benefits of self-monitoring:
- able to observe progress, thus enhancing self-efficacy
- accountability for client, due to trainer checking in on their progress
- awareness of precursors to behavior, leading to identify barriers/facilitators of exercise
List some common Time Management strategies for self-monitoring:
- Assigning priorities to daily tasks and completing the more important ones first
- Not acepting every request for one’s time; keeping hours open for unexpected events and personal needs
- Turning key tasks into repetitive habits
- Scheduling buffer time between important tasks
- Implementing systems of organization
- Eliminating nonessential tasks
- Limitin time spent on empty activities like scrolling through soc. media
_____-_____: internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement
Self-talk
Define Reverse Listening:
Replacing negative statements with positive statements
Define Stopping
the ACT of saying “stop” out loud to undesired statements
_____ _____: when people believe the exact content of their own thoughts
Cognitive fusion
T/F:
Appearance Imagery is the process created to produce internalized experiences
False!
this is Imagery
T/F:
Imagery is when a person imagines appearance or health-related outcomes
False!
Appearance Imagery
T/F
Appearence Imagery is when a person creates mental images that increase energy and/or relieve stress
False!
Energy imagery
T/F
Technique Imagery is when individuals mentally rehearse their technique
True!
Good thinking there :)
Define Psyching Up:
the process to get oneself into a stte of psychological readiness for performance
